PUSH DAY
Chest · Anterior Deltoid · Lateral Deltoid · Triceps · Forearm Flexors
Muscle Activation Map
Primary Muscle
Secondary Muscle
Stabilizer / Forearms
Not Targeted
🔥 Primary Zones
Pectorals · Anterior Delt · Lateral Delt · Triceps
01
Bench Press
ChestTricepsFront Delt
📸 Exercise Form
📋 Step by Step
1
Lie flat on bench. Eyes directly under bar. Feet flat on floor.
2
Grip bar slightly wider than shoulder-width. Retract shoulder blades into bench.
3
Lower bar slowly (3 sec) to mid-chest — nipple line. Controlled descent.
4
Press explosively upward. Squeeze chest hard at full extension.
🎯 Posture Cues
📌Arch back slightly — chest up, shoulder blades pinched tight
📌Elbows 45–70° from torso — never fully flared to 90°
⚠️Never bounce bar off chest — always control the descent
💡 Pro TipImagine bending the bar inward — activates pecs more effectively than just pressing up.
02
Incline Bench Press
Upper ChestFront DeltTriceps
📸 Exercise Form
📋 Step by Step
1
Set bench to 30–45°. Sit back, shoulder blades fully retracted.
2
Lower bar to upper chest (near collarbone). 3-second controlled descent.
3
Press upward and slightly back. Full arm extension at top.
4
Feel deep stretch in upper chest at the bottom each rep.
🎯 Posture Cues
📌30° hits upper chest best — 45° shifts load toward front deltoid
📌Keep chest tall and proud with slight lower back arch throughout
⚠️Don't let elbows flare too wide — serious shoulder injury risk
💡 Pro TipDumbbell incline allows greater range of motion — alternate with barbell weekly.
03
Weighted Dips
Lower ChestTriceps
📸 Exercise Form
📋 Step by Step
1
Grip parallel bars, arms fully extended. Attach weight belt or hold DB between feet.
2
Lean torso forward 20–30° for more chest activation vs staying upright.
3
Lower slowly until elbows reach 90°. Feel a deep chest stretch.
4
Push explosively back up. Don't fully lock elbows at the top.
🎯 Posture Cues
📌Lean forward = chest focus. Stay upright = tricep focus. Choose your goal!
📌Elbows stay close to body — never flaring outward
⚠️At 100kg this is already very heavy — master form before adding plates
💡 Pro TipStop at 90° elbow angle — going deeper puts the shoulder capsule under excessive stress.
04
Dumbbell Shoulder Press
All Delt HeadsTriceps
📸 Exercise Form
📋 Step by Step
1
Sit on bench with back support. Hold DBs at shoulder height, palms forward.
2
Elbows at 90° at start. Brace core, feet flat on floor throughout.
3
Press both dumbbells overhead in a slight arc, meeting at top.
4
Slowly lower back to ear level over 3 sec. Feel deltoid stretch.
🎯 Posture Cues
📌Don't lean backward — lower back stays flat against the pad always
📌Don't lock elbows at top — maintain constant tension on delts
⚠️Core must stay braced the whole set — no excessive lower back arching
💡 Pro TipRotate wrists slightly inward at the top for enhanced shoulder activation.
05
Cable Lateral Raise
Side Deltoid
📸 Exercise Form
📋 Step by Step
1
Stand beside low cable. Grab handle with the far hand, crossing body.
2
Slight elbow bend. Arm starts at hip, cable crossing in front of you.
3
Raise arm to shoulder height. Lead with ELBOW not hand — think pour jug.
4
Lower slowly over 3 seconds. Switch sides and repeat.
🎯 Posture Cues
📌Thumb slightly lower than pinky at top — like tilting a jug to pour
📌Traps stay relaxed and down — don't shrug the shoulder up
⚠️Cable beats dumbbells here — provides tension where dumbbells go totally slack
💡 Pro TipCross-body cable maintains tension at the very bottom where DBs go completely slack.
06
Rope Tricep Extension
Triceps Lateral Head
📸 Exercise Form
📋 Step by Step
1
Stand facing high cable. Grab rope with both hands. Elbows tucked at sides.
2
Upper arms completely STILL. Only forearms move — press rope downward.
3
At the bottom, flare both rope ends outward for full tricep contraction.
4
Slowly return. Elbows must NEVER drift forward away from your sides.
🎯 Posture Cues
📌Slight forward lean at hips creates a better pressing angle
📌If elbows drift up and forward, the weight is too heavy — reduce it
⚠️Flaring rope outward at bottom is crucial — maximizes contraction fully
💡 Pro TipSqueeze and hold 1 second at full extension each rep — feel the horseshoe forming.
07
Overhead Dumbbell Extension
Long Head Tricep
📸 Exercise Form
📋 Step by Step
1
Sit upright. Grip one dumbbell with both hands, palms under the inner plate.
2
Upper arms stay vertical and close to head. Elbows point toward ceiling.
3
Lower dumbbell behind head until elbows at 90°. Feel tricep long-head stretch.
4
Extend arms back overhead. Squeeze hard at the top of every rep.
🎯 Posture Cues
📌Targets the LONG HEAD — the biggest, most visible portion of the tricep
📌Keep core braced — don't allow lower back to arch excessively
⚠️Go lighter here — long head stretch is intense and easy to strain
💡 Pro TipDeeper you go = more long head stretch. Use full range for maximum growth stimulus.
08
Wrist Curl
Forearm Flexors
📸 Exercise Form
📋 Step by Step
1
Sit on bench edge. Rest forearms on thighs, palms facing UPWARD.
2
Let dumbbells roll down to fingertips at the bottom — full stretch.
3
Curl wrists upward as high as possible. Squeeze forearm muscles hard.
4
Lower slowly. Use high reps (15–20) for best forearm development.
🎯 Posture Cues
📌Forearms stay flat on thighs — only the wrist moves throughout
📌Light weight, high reps (15-20) — forearms respond best to high volume
⚠️Strong forearms = better grip and performance on ALL other exercises
💡 Pro TipPair with reverse wrist curl (palms down) for complete, balanced forearm development.
09
Wrist Roller
Forearm FlexorsExtensorsGrip Strength
📸 Exercise Form
📋 Step by Step
1
Hold wrist roller with both arms extended in front at shoulder height.
2
Alternately roll wrists forward to wind the rope up — weight rises.
3
Then reverse: roll wrists backward to slowly lower the weight down.
4
Keep arms parallel to floor throughout. Don't let them drop at all.
🎯 Posture Cues
📌Arms stay at shoulder height — if they drop, take a break immediately
📌Both directions are equally important — up AND down for full development
⚠️Brutal forearm pump — start very light and build up gradually over weeks
💡 Pro TipOne of the best grip and forearm builders available — transfers directly to all pulling lifts.
PULL DAY
Lats · Traps · Rhomboids · Rear Delts · Biceps · Forearm Extensors
Muscle Activation Map
Primary Muscle
Secondary Muscle
Not Targeted
💪 Primary Zones
Latissimus Dorsi · Trapezius · Rear Deltoid · Biceps
01
Deadlift
Lower BackHamstringsGlutesTraps
📸 Exercise Form
📋 Step by Step
1
Stand over bar, feet hip-width. Hinge at hips, grip just outside your knees.
2
Chest tall, back flat. Deep breath and brace core like bracing for a punch.
3
Push floor away through heels. Bar drags close along your shins as you rise.
4
Drive hips forward to stand tall. Squeeze glutes hard at full lockout.
🎯 Posture Cues
📌Chest tall, shoulders back — absolutely NO rounding of the back
📌Bar stays close to body the entire movement — never swing outward
⚠️Lower back rounding = injury risk. Reduce weight immediately if it rounds
💡 Pro TipThink "push the floor away" not "pull the weight up" — fires posterior chain far better.
02
Weighted Pull-Ups
LatsBicepsMid Back
📸 Exercise Form
📋 Step by Step
1
Dead hang from bar. Hands wider than shoulders, palms facing away.
2
RETRACT shoulder blades FIRST before pulling with your arms at all.
3
Pull chin over bar. Chest leans slightly toward bar at the top.
4
Lower fully to dead hang — don't cut the range of motion short ever.
🎯 Posture Cues
📌"Pull elbows to back pockets" — this cue fires lats far more effectively
📌Slight backward lean with chest up toward the bar as you pull
⚠️At 100kg very demanding — use band assistance if needed. No shame at all!
💡 Pro TipDead hangs between sets massively improve grip strength and shoulder health long-term.
03
Bent-Over Row
Mid BackLatsBiceps
📸 Exercise Form
📋 Step by Step
1
Hip hinge: lean torso 45° forward. Knees slightly bent. Bar at shin level.
2
Grip bar shoulder-width overhand. Arms straight, chest proud and up.
3
Row bar to lower ribcage. Lead with elbows. Squeeze shoulder blades at top.
4
Lower fully to stretch the lats. Torso stays completely STILL throughout.
🎯 Posture Cues
📌No swinging your back — momentum completely cheats the movement
📌Elbows track back and up, not flared out wide to the sides
⚠️If lower back rounds, weight is too heavy or hip hinge form is wrong
💡 Pro TipPause 1 second at top with blades squeezed — trains the full contraction pattern.
04
Seated Cable Row
RhomboidsMid TrapsLats
📸 Exercise Form
📋 Step by Step
1
Sit upright on machine. Feet on platform. Grab V-bar or close-grip handle.
2
Start with arms extended, lean slightly forward to stretch lats fully first.
3
Pull to belly button. Sit UPRIGHT at peak — no leaning backward at all.
4
Return with controlled stretch. Feel lats lengthening on every single rep.
🎯 Posture Cues
📌Squeeze shoulder blades together hard at full contraction point
📌Don't rock backward — cheats reps and compresses the spine badly
⚠️Elbows should graze your sides throughout — not flare outward
💡 Pro TipWide grip = lat width. Close grip = mid-back thickness. Alternate each session for both.
05
Face Pull
Rear DeltoidExternal Rotators
📸 Exercise Form
📋 Step by Step
1
Set cable at face height. Attach rope. Step back a few steps from machine.
2
Grip rope with both hands, palms facing the floor. Arms extended forward.
3
Pull rope toward your FACE. Flare elbows wide and high at the end position.
4
Hands end at ear level, elbows at 90°. Squeeze rear delts and hold.
🎯 Posture Cues
📌CRUCIAL for shoulder health — most gym-goers completely skip this exercise
📌At the end: think "double bicep pose" — elbows high and wide always
⚠️Use LIGHT weight — this is health and corrective work, not an ego exercise
💡 Pro TipDo 3×15-20 every session. Balances pressing volume. Prevents rotator cuff injury long-term.
06
Incline Seated Barbell Curl
Biceps Long HeadBiceps Short Head
📸 Exercise Form
📋 Step by Step
1
Set bench to 45–60° incline. Sit back with upper arms hanging straight down behind the bench.
2
Hold barbell or dumbbells with underhand grip. Arms fully extended at the bottom — feel the stretch.
3
Curl upward toward shoulders. Keep upper arms pinned vertical against the bench pad throughout.
4
Squeeze biceps hard at the top. Lower SLOWLY — the eccentric stretch is where growth happens.
🎯 Posture Cues
📌Upper arms must stay vertical and still — they are the fixed pivot point the whole set
📌Incline angle increases the stretch on the long head — produces a taller bicep peak
⚠️Go lighter than you expect — the stretch position makes this MUCH harder than standing curls
💡 Pro TipThe long head gets a full stretch at the bottom in this position — impossible to replicate with standing curls.
07
Hammer Curl
BrachialisBrachioradialis
📸 Exercise Form
📋 Step by Step
1
Stand with dumbbells at sides, palms facing INWARD. Thumbs pointing up.
2
Curl both or alternating upward, keeping neutral grip throughout the movement.
3
Elbows stay at sides. Squeeze at top of each curl for a full second.
4
Lower with control. Zero swinging or momentum from hips or back.
🎯 Posture Cues
📌Neutral grip hits brachialis — adds thickness UNDER the bicep pushing it upward
📌Makes your bicep appear BIGGER by pushing the peak higher
⚠️Don't let elbows drift forward — upper arms stay vertical throughout
💡 Pro TipYou can load heavier than supinated curls — brachialis and bicep both engage simultaneously.
08
Reverse Grip Curl
Forearm ExtensorsBrachioradialis
📸 Exercise Form
📋 Step by Step
1
Stand with barbell or DBs, overhand grip — palms facing DOWN throughout.
2
Elbows pinned at sides. Wrists stay neutral — don't let them bend forward or back.
3
Curl upward as high as grip allows. Squeeze forearm extensors hard at top.
4
Lower slowly. Extensor side fatigues fast — rest adequately between all sets.
🎯 Posture Cues
📌Targets forearm EXTENSORS — the opposite side from regular curls
📌Keep wrists neutral — they should not bend in any direction
⚠️Extensor side is MUCH weaker — go very light initially and build up slowly
💡 Pro TipBalanced forearms prevent tennis elbow and wrist pain during heavy lifting. Do not skip.
09
Wrist Extension
Forearm Extensors
📸 Exercise Form
📋 Step by Step
1
Sit on bench. Forearms resting on thighs, palms facing DOWN.
2
Let wrists drop down — full stretch at the bottom every rep.
3
Curl wrists UPWARD against gravity as high as possible. Squeeze extensors.
4
Lower slowly. Use high reps (15–20). Light weight only for controlled movement.
🎯 Posture Cues
📌Forearms stay flat on thighs — only wrists move throughout the set
📌Paired with wrist curl for complete forearm balance — do both every session
⚠️Extensor tendons are easily irritated — never force range of motion
💡 Pro TipPrevents tennis elbow and wrist pain — worth doing every pull session consistently.
LEG DAY
Quadriceps · Hamstrings · Glutes · Calves · Adductors
Muscle Activation Map
Primary Muscle
Secondary Muscle
Not Targeted
⚡ Primary Zones
Quadriceps · Glutes · Hamstrings · Calves · Adductors
01
Barbell Squats
QuadsGlutesHamstringsCore
📸 Exercise Form
📋 Step by Step
1
Bar on upper traps. Feet shoulder-width, toes out 15–30°.
2
Big breath, brace core hard. Knees track directly over toes at all times.
3
Sit back AND down simultaneously — hips below parallel for full depth.
4
Drive through heels explosively. Squeeze glutes hard at full lockout.
🎯 Posture Cues
📌"Break hips and knees simultaneously" — don't just bend the knees first
📌Push knees OUT over toes — never let them cave inward (valgus collapse)
⚠️At 100kg, knee cave signals weak glutes/adductors — address this immediately
💡 Pro TipKing of all exercises. Learn depth first using a box squat to groove the movement pattern.
02
Romanian Deadlift
HamstringsGlutesLower Back
📸 Exercise Form
📋 Step by Step
1
Hold bar at hip level. Feet hip-width. SOFT knee bend — this is not a squat.
2
Push hips BACKWARD as bar slides down along your legs. Chest stays proud.
3
Lower to mid-shin until hamstrings are fully stretched. No back rounding ever.
4
Drive hips forward to return. Squeeze glutes at the very top of each rep.
🎯 Posture Cues
📌RDL ≠ Squat — knees stay mostly straight, hips do all the hinging
📌Bar drags close to your body the entire movement on the way down
⚠️Feel a deep pull behind the knee — that is the correct hamstring stretch
💡 Pro Tip3-second lowering phase = much more time under tension = significantly more hamstring growth.
03
Hip Thrusts
Glutes — Maximum Activation
📸 Exercise Form
📋 Step by Step
1
Upper back on bench edge. Padded bar across hips. Feet flat, shoulder-width.
2
Drive hips UP by squeezing glutes powerfully. Torso parallel to floor at top.
3
SQUEEZE glutes hard at the top — hold 1 full second. Full hip extension is key.
4
Lower hips nearly to floor. Don't fully rest — maintain tension throughout.
🎯 Posture Cues
📌Chin tucked toward chest — don't hyperextend the neck backward
📌Feet closer to body = more glute. Further away = more hamstring emphasis
⚠️#1 glute builder scientifically — can load heavier than squats for glutes
💡 Pro TipIf you feel it in your lower back instead of glutes — push harder through your HEELS.
04
Leg Press
QuadsGlutesHamstrings
📸 Exercise Form
📋 Step by Step
1
Sit in machine. Back flat against pad. Feet hip-width on the platform.
2
Unlock safety handles. Lower platform until knees reach 90°.
3
Press platform away powerfully through your heels — not through your toes.
4
Don't lock knees at the top — keep slight bend to maintain constant tension.
🎯 Posture Cues
📌High foot placement = more glutes. Low foot placement = more quads
📌Lower back must stay glued to the seat pad at all times
⚠️Don't let knees cave inward — push them out in line with your toes
💡 Pro TipGreat for heavy volume after squats — machine keeps lower back safe when already fatigued.
05
Barbell Lunges
QuadsGlutesHamstringsCore
📸 Exercise Form
📋 Step by Step
1
Place barbell on upper traps (same as squat). Stand tall, feet hip-width apart.
2
Step forward with one leg — long stride. Both knees bend to 90° at the bottom.
3
Keep torso upright throughout — do NOT lean forward. Front knee stays behind toes.
4
Drive through the front heel to return to standing. Alternate legs each rep.
🎯 Posture Cues
📌Long stride = more glute. Short stride = more quad. Choose based on your goal
📌Bar adds more loading than dumbbells — great for progressive overload on legs
⚠️At 100kg keep weight moderate — balance challenge is real with a barbell
💡 Pro TipStep longer than feels natural — the extra stride length is what loads the glutes properly.
06
Leg Extension
Quadriceps (Isolation)
📸 Exercise Form
📋 Step by Step
1
Sit in machine. Adjust so knees align with the pivot point. Pad on lower shins.
2
Extend legs until almost fully straight. Squeeze quads hard at the very top.
3
Lower slowly over 3 seconds — fight gravity on the way down every rep.
4
Stop just before full flex at bottom — keep tension, never let weight fully rest.
🎯 Posture Cues
📌Point toes slightly inward — targets VMO (the teardrop quad near knee)
📌Sit tall — don't slouch or let hips slide forward on the seat
⚠️Hold 1 second at top every rep — this is where quads contract most fully
💡 Pro TipBest used as a finisher after squats — pump the quads when they are already fatigued.
07
Machine Adductor
Inner Thigh / Adductors
📸 Exercise Form
📋 Step by Step
1
Sit in machine. Inner thighs press against pads. Adjust width to comfortable stretch.
2
Sit tall with back against pad. Brace your core throughout the set.
3
Squeeze legs together SLOWLY. Hold 1 second when legs meet at center.
4
Return slowly — control the stretch outward. Never bounce at either end.
🎯 Posture Cues
📌Don't bounce at the end of range — slow and controlled every single rep
📌Keep upper body still and upright — only inner thighs move throughout
⚠️At 100kg adductors may be tight — start moderate weight, use full range slowly
💡 Pro TipStrong adductors = better squat stability and dramatically reduced groin injury risk.
08
Lying Leg Curl
Hamstrings (Isolation)
📸 Exercise Form
📋 Step by Step
1
Lie face down on machine. Ankles under the pad. Hips flat on the pad.
2
Curl heels toward your glutes as far as possible. Pause at the top.
3
Lower slowly over 3 seconds — fight gravity on the way down.
4
Don't let hips lift off the pad — if they do, the weight is too heavy.
🎯 Posture Cues
📌Hips stay glued to pad — if they rise, reduce the weight immediately
📌Point toes slightly to increase hamstring contraction at the very top
⚠️Slow eccentric (3 sec down) is where 80% of the growth stimulus comes from
💡 Pro TipSqueeze and hold 1 second at the top every rep — hamstrings will be on fire in the best way.
09
Calf Raises — Seated & Standing
GastrocnemiusSoleus
📸 Exercise Form
📋 Step by Step
9a
SEATED: Full stretch at bottom (heel below platform). Rise to tiptoe. Pause 1 sec. 15–25 reps.
9b
STANDING: Straight legs. Drop heels fully below step. Rise to maximum tiptoe. Control the lowering.
📌
Seated = Soleus (deep calf). Standing = Gastrocnemius (outer shape). Both are needed!
⚠️
Full heel drop at bottom every single rep — partial reps produce very limited calf growth.
🎯 Posture Cues
📌Calves need HIGH reps (15–25) — they're built for endurance from walking daily
📌Vary toe angle: toes forward = overall, inward = outer head, outward = inner head
⚠️Bounce = cheating. Always pause at top and bottom of every rep
💡 Pro TipCalves are stubborn — full range + high reps + progressive overload is the only formula that works.
10
Dumbbell Sumo Squat
GlutesInner ThighQuads
📸 Exercise Form
📋 Step by Step
1
Stand with feet wider than shoulder-width, toes pointed out 45°. Hold one heavy dumbbell with both hands vertically between your legs.
2
Brace core, chest tall. Push knees outward as you squat down — keep them tracking over toes.
3
Lower until thighs are parallel or below. Feel the deep inner thigh and glute stretch at the bottom.
4
Drive through heels explosively. Squeeze glutes HARD at lockout — pause 1 second at top.
🎯 Posture Cues
📌Wide stance + toes out = maximum inner thigh and glute activation
📌Keep the dumbbell hanging straight down — don't swing it forward
⚠️Push knees OUT throughout — never let them cave inward at any point
💡 Pro TipPause 2 seconds at the bottom — dramatically increases glute and adductor time under tension.
UPPER DAY
Full Upper Body — Lats · Shoulders · Chest · Biceps · Triceps
Muscle Activation Map
Primary Muscle
Secondary Muscle
Not Targeted
🏋️ Primary Zones
Lats · All Deltoid Heads · Biceps · Triceps · Chest (secondary)
01
Lat Pulldown
LatsBicepsMid Back
📸 Exercise Form
📋 Step by Step
1
Sit with thighs under pads. Grip bar wider than shoulder-width, overhand. Arms fully extended.
2
Lean back slightly (10-15°). Chest up. Retract shoulder blades FIRST before pulling.
3
Pull bar to upper chest. Lead with elbows — think "elbows to back pockets".
4
Squeeze lats hard at bottom. Return fully — get complete stretch at the top.
🎯 Posture Cues
📌Pull to CHEST not behind neck — behind-neck causes serious shoulder injury
📌Slight lean-back creates a better angle of pull for the lats
⚠️Don't swing body backward — this cheats the lat completely
💡 Pro TipBeginners pull with biceps only — practice feeling lats fire first with very light weight.
02
T-Bar Row
Mid Back ThicknessLats
📸 Exercise Form
📋 Step by Step
1
Straddle T-bar, hinge forward 45°. Grip V-handle. Flat back throughout entire set.
2
Drive elbows backward and upward. Pull bar to lower sternum or chest.
3
Squeeze HARD at top — hold 1 second. Pinch a pencil between your shoulder blades.
4
Extend arms fully on return. Get the full lat stretch every single rep.
🎯 Posture Cues
📌Best exercise for back THICKNESS (pulldown = width, T-bar = thickness)
📌Close V-handle = more mid back. Wider grip = more lat width
⚠️Don't jerk upright — maintain the 45° bend for the entire set
💡 Pro TipUse chest-supported T-bar row if lower back fatigues — keeps form strict throughout.
03
Straight-Arm Pulldown
Lats (Isolation)
📸 Exercise Form
📋 Step by Step
1
Face high cable. Grab straight bar. Arms slightly bent — keep that bend angle fixed throughout.
2
Hinge slightly at hips. Core braced. Arms start raised at cable height.
3
Pull bar down to hips using ONLY lat muscles. Arms do not bend further at all.
4
Feel the lat stretch fully as you return arms back to starting position.
🎯 Posture Cues
📌Arms stay the same bend angle the whole movement — lats only, no biceps
📌If arms bend more during the set, the weight is too heavy — reduce it
⚠️Great pre-activation drill before heavy rows — teaches lat to fire first
💡 Pro TipUse as a warm-up before lat pulldown to fully establish the lat mind-muscle connection.
04
Incline Machine Fly
Upper Chest (Isolation)
📸 Exercise Form
📋 Step by Step
1
Adjust seat so handles align with upper chest. Sit back firmly against pad.
2
Arms slightly bent — maintain that fixed arc throughout. It is a FLY not a press.
3
Bring handles together in a sweeping arc. Squeeze chest hard at the center.
4
Open arms back with full controlled stretch — feel the upper chest opening fully.
🎯 Posture Cues
📌Arms stay in fixed arc like hugging a barrel — do NOT straighten them
📌Squeeze at center for 1 full second — that is the peak chest contraction
⚠️Don't go too wide on the stretch — stop when you feel tension, not strain
💡 Pro TipFly isolates chest without tricep involvement — excellent upper chest finisher after pressing.
05
Standing Military Press
All Deltoid HeadsTricepsCore
📸 Exercise Form
📋 Step by Step
1
Hold bar at collarbone height. Feet shoulder-width. Glutes and core fully squeezed.
2
Press bar overhead in slight arc around your face — not perfectly straight up.
3
Fully lock out arms overhead. Bar ends directly above your ears at lockout.
4
Lower with control to collarbone. Elbows stay under the bar throughout.
🎯 Posture Cues
📌Core and glutes braced hard — prevents dangerous lower back hyperextension
📌Bar travels slightly forward around face on way up — not a perfectly vertical path
⚠️If lower back arches excessively at any point, reduce weight immediately
💡 Pro TipStanding version activates far more core and stabilizers vs seated — builds functional strength.
06
Dumbbell Lateral Raise
Side Deltoid (Isolation)
📸 Exercise Form
📋 Step by Step
1
Stand with dumbbells at sides. Maintain a slight elbow bend throughout.
2
Raise both arms out to sides simultaneously to shoulder height.
3
Lead with elbows — pinky slightly higher than thumb at the very top.
4
Lower slowly over 3 seconds. Traps stay completely relaxed throughout.
🎯 Posture Cues
📌"Pour a jug" at the top — thumb slightly lower than pinky for best activation
📌Traps stay DOWN — shrugging shifts all work from delts to traps
⚠️Go lighter than you think — most people load way too much weight here
💡 Pro TipCable lateral raises beat DBs for constant tension — use both variations each week.
07
Rear Delt Fly
Rear Deltoid (Isolation)
📸 Exercise Form
📋 Step by Step
1
Hinge forward 45° at hips. Hold dumbbells, arms hanging, palms facing each other.
2
Maintain a slight elbow bend — keep it fixed throughout. Core braced, back flat.
3
Raise arms out to sides like wings. Lead with elbows, not hands.
4
Squeeze rear delts hard at the top. Lower slowly with full control.
🎯 Posture Cues
📌Rear delts, NOT traps — if traps are firing, the weight is too heavy
📌Elbows lead the entire movement — think "elbows to ceiling" on every rep
⚠️Very light weight needed here — rear delts are small, specialized muscles
💡 Pro TipUnderdeveloped rear delts cause shoulder imbalance and injury — prioritize consistently.
08
Barbell Curl
Biceps Brachii
📸 Exercise Form
📋 Step by Step
1
Stand with barbell, underhand grip shoulder-width. Arms fully straight at sides.
2
Brace core. Elbows tucked at sides — they stay there for the entire set.
3
Curl bar up by flexing elbows only. No swinging hips or lower back at all.
4
Supinate wrists at top (rotate pinkies up). Squeeze peak contraction hard.
🎯 Posture Cues
📌Elbows must not drift forward or backward — they are the fixed pivot point
📌Supination at top dramatically increases bicep peak contraction intensity
⚠️No body swing whatsoever — if swinging, reduce the weight immediately
💡 Pro TipEZ bar is easier on wrists — alternate between straight and EZ bar each week.
09
Skull Crusher
Triceps Long Head + Lateral Head
📸 Exercise Form
📋 Step by Step
1
Lie on bench. Hold EZ bar above chest, arms straight. Elbows point to ceiling.
2
Lower bar toward forehead by bending ONLY at elbows. Upper arms stay vertical.
3
Stop just before bar reaches forehead. Feel the tricep long-head stretch deeply.
4
Extend arms back to start. Squeeze triceps hard at full extension.
🎯 Posture Cues
📌Upper arms stay perfectly vertical — elbows must not drift outward at all
📌If elbows flare out to the sides, the weight is too heavy — reduce it
⚠️EZ bar is far more wrist-friendly than straight bar for this exercise
💡 Pro TipSuperset with close-grip bench press for an incredible tricep pump and time efficiency.
10
Plate Pinch
Forearm FlexorsHand MusclesGrip Strength
📸 Exercise Form
📋 Step by Step
1
Pick up a weight plate by pinching between thumb and 4 fingers — no hook grip allowed.
2
Hold at your side. Arm straight. Hold for 30–60 seconds without dropping.
3
Switch hands. Rest 30 seconds. Repeat for 3 sets each hand.
4
Progress by increasing hold duration over weeks, then add a second plate.
🎯 Posture Cues
📌Thumb + fingers only — no resting plate on forearm or hooking wrist
📌Stronger grip = better performance on ALL pulling and pressing exercises
⚠️Grip is often the limiting weak link in back training — train it deliberately
💡 Pro TipFat Gripz attachments on any exercise also build crushing grip strength very effectively.
HIIT & ABS
Full Body Conditioning · Core Strength · Fat Burning Circuit
Muscle Activation Map
Full Body Active
Core Focus
🔥 Format
3 Rounds Circuit · 20-30s Work · 15s Rest · Then Core Work
🔄 ROTATION 3 SETS — Exercises 01–04
💪 NORMAL — Exercises 05–09
01
Burpees
Full BodyCardioCore
📸 Exercise Form
📋 Step by Step
1
Stand → squat down, both hands hit the floor beside your feet.
2
Jump or step feet back into a high plank position. Body stays in a straight line.
3
Perform a push-up (optional — adds significant upper body component).
4
Jump feet back to hands, then explode upward with arms overhead. Land softly.
🎯 Posture Cues
📌Land softly — at 100kg joints absorb significant impact force on each rep
📌Core tight in plank phase — no sagging hips or raised glutes
⚠️Step version recommended initially — protects knees and ankles at higher bodyweight
💡 Pro Tip10–15 burpees × 3 rounds burns massive calories and builds incredible conditioning fast.
02
Kettlebell Swing
GlutesHamstringsCorePower
📸 Exercise Form
📋 Step by Step
1
Stand feet slightly wider than hips. Kettlebell on floor in front of you.
2
Hip hinge back, grab KB. Swing between legs like hiking a football backward.
3
Snap hips forward EXPLOSIVELY — the hip drive floats KB to chest height.
4
Let KB swing back between legs, hinge again immediately. Keep a continuous rhythm.
🎯 Posture Cues
📌Hips, not arms — the arms are just ropes attached to the kettlebell
📌Squeeze glutes HARD at the top — full hip lock-out every single rep
⚠️Keep spine neutral throughout — never round the lower back at the bottom
💡 Pro TipRussian swing (chest height) builds power. American swing (overhead) adds shoulder work.
03
Battle Rope
ShouldersCoreFull Body Conditioning
📸 Exercise Form
📋 Step by Step
1
Stand feet shoulder-width apart, slight squat stance. Grip one end in each hand.
2
Alternate arms up and down rapidly — create continuous powerful waves in the rope.
3
Keep going for 20–30 seconds at full intensity. Core braced throughout.
4
For double slams: both arms up simultaneously then slam down hard into the ground.
🎯 Posture Cues
📌Stay in athletic position — slight knee bend, chest up, eyes forward
📌Waves should reach the anchor point — if they die out, push harder
⚠️2 sets of 20-30s with 15s rest will completely destroy your conditioning
💡 Pro TipVary patterns: alternating waves, double slams, lateral waves, circles — targets different muscles.
04
Sled Push
LegsGlutesConditioning
📸 Exercise Form
📋 Step by Step
1
Load sled appropriately. Lean into handles at 45° angle, arms fully extended.
2
Drive legs powerfully — short, fast steps. Push from the balls of your feet.
3
Keep back flat and completely neutral throughout. Head in line with spine.
4
Push 20 meters. Rest 60 seconds. Repeat 3–5 times. Add weight progressively.
🎯 Posture Cues
📌Lower hips slightly = more leg drive. More upright = more conditioning focus
📌No eccentric load = no soreness — can train sled even on leg days
⚠️At 100kg this is already intense — start with less plate weight than you imagine
💡 Pro TipBest low-impact conditioning for larger athletes — maximum output with zero joint stress.
05
Hanging Leg Raise
Lower Abs
📸 Exercise Form
📋 Step by Step
1
Dead hang from pull-up bar. Arms straight, entire body relaxed at start.
2
Brace core hard. Raise straight legs to parallel (or higher if flexible enough).
3
Pause 1 second at the top — actively resist any swinging momentum.
4
Lower slowly with full control. Zero swinging — that completely defeats the purpose.
🎯 Posture Cues
📌No swinging — if swinging occurs, do bent knee version first to build strength
📌The lowering phase is equally important — control it with full tension
⚠️Harder than it looks at 100kg — lower abs support your entire leg weight
💡 Pro TipProgression: bent knee raises → L-sit → straight leg raises → toes to bar. Master each step.
06
Decline Crunch
Upper AbsRectus Abdominis
📸 Exercise Form
📋 Step by Step
1
Anchor feet on decline bench. Hands loosely placed behind head.
2
Engage abs — curl your torso upward toward knees, exhaling fully at the top.
3
Feel upper abs fully contract at the peak of the movement. Hold 1 second.
4
Lower slowly — feel the stretch in your abs at the bottom every rep.
🎯 Posture Cues
📌Hands behind head = do NOT pull on neck — hands just rest lightly there
📌Movement is a torso curl, not a sit-up — torso rounds, doesn't swing
⚠️More decline angle = harder. Start at moderate angle before going steeper
💡 Pro TipAdd a light plate to chest for weighted decline crunches — progressive overload for abs!
07
Weighted Cable Crunches
Full AbsCore
📸 Exercise Form
📋 Step by Step
1
Kneel facing high cable. Hold rope ends at each side of your head.
2
Hips stay fixed and back — do NOT move them forward during the crunch.
3
Crunch torso DOWN toward your knees. Elbows drive toward thighs.
4
Squeeze abs hard at bottom. Return slowly. Hips stay back throughout every rep.
🎯 Posture Cues
📌Hips stay back — if hips move forward, it becomes a hip flexion, not a crunch
📌This IS weighted ab training — progressive overload builds real, strong abs
⚠️Most people do this completely wrong — watch your form in the mirror carefully
💡 Pro TipBest weighted ab exercise — treat abs like any other muscle. Add load progressively over time.
08
Plank with Shoulder Tap
Core StabilityAnti-Rotation
📸 Exercise Form
📋 Step by Step
1
High plank: straight arms, body in perfect line from head to heels throughout.
2
Feet slightly wider than usual to increase your stability base significantly.
3
Lift one hand and tap opposite shoulder. Replace immediately. Alternate sides.
4
The goal: hips stay COMPLETELY still throughout every single tap.
🎯 Posture Cues
📌Hips must not rotate or sway at all — that IS the entire point of this exercise
📌Wider foot stance = easier. Progress by gradually narrowing the feet stance
⚠️Core braced, glutes squeezed — whole body tense like a rigid wooden plank
💡 Pro TipAnti-rotation training — directly transfers to heavier compound lifts and long-term back health.
09
Vacuum Hold
Transverse Abdominis — Deep Core
📸 Exercise Form
📋 Step by Step
1
Stand upright or kneel. Exhale ALL the air out of your lungs completely.
2
Do NOT inhale. Pull belly button as far back toward your spine as possible.
3
Hold this fully sucked-in position for 20–60 seconds. Breathe shallowly if needed after 15s.
4
Release. Rest 30 seconds. Repeat 5 times. Best done on an empty stomach.
🎯 Posture Cues
📌Targets TVA — the deepest ab layer. Cannot be trained any other way
📌Do this every morning fasted for maximum waist-narrowing effect over time
⚠️This is an intense held contraction — not casual stomach sucking in
💡 Pro TipVisibly narrows waist within weeks — Frank Zane built his legendary physique on vacuum holds daily.
10
Mountain Climber
CoreCardioHip FlexorsFull Body
📸 Exercise Form
📋 Step by Step
1
Start in a high plank: hands directly under shoulders, body in a perfectly straight line.
2
Drive one knee toward your chest explosively, then switch — like running in plank position.
3
Keep hips level throughout — do NOT let them rise up or sag down during the movement.
4
Go as fast as possible for 20–30 seconds while keeping form perfect. Core stays braced the whole time.
🎯 Posture Cues
📌Hips stay flat and level — if they rise, slow down and reset the position
📌Full arm extension — don't let elbows bend or collapse under load
⚠️Speed + form together — going fast with bad form defeats the entire purpose
💡 Pro TipMountain climbers are one of the best calorie-burning ab exercises — combines core and cardio perfectly.